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Post by ehowell on Feb 5, 2017 8:31:03 GMT -7
Does anyone go by any rules of thumb for nutrition during their strength phase? I'm really trying to improve my recovery, especially after the later workouts of the phase.
A lot of information out there for diet and strength is clearly geared towards recovery from beating up big muscle groups, so how useful is some of this advice to what we are doing on a hangboard.
I've noticed that my baseline weight has steadily dropped over the three years that I've stuck to regimented training, which is good. I still try and eat freely during strength training and cut weight during the latter phases, but it seems that my newly ingrained weight loss habits may be keeping from adequately fueling when I need it for strength gains.
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Post by MarkAnderson on Feb 5, 2017 8:49:55 GMT -7
I try to eat a good amount of protein on training days, but the one thing I started doing differently a couple years ago that made a big difference in recovery is drinking a protein shake just before bed on training days. I use the stuff they sell at Costco because its cheap. I think it's called "Combat Protein" by Muscle Pharm. All that stuff is basically the same IME. I do one scoop with water, which is 25g of protein plus some other stuff. Since I started doing that I feel way better the day after climbing/training. I'm not sure if its made any difference in my climbing, but I've certainly improved since I started doing it, so it probably doesn't hurt and might help.
In addition to that, I try to consume some kind of protein every few hours after training/climbing. Food on a training day usually looks like:
-Nature Valley protein granola bar (12g protein?), immediately before workout
-Workout
-Pure Protein bar (~20g protein), immediately after workout
-Protein shake, ~2 hrs after protein bar
-Maybe another granola bar ~2hrs after shake if dinner is still along way off
-Dinner (with some kind of lean protein like chicken breast or fish), ~2hrs after shake
-Some shameful snacking that typically includes chips and guac, an apple, a few/many homemade chocolate chip cookies, dark chocolate
-Protein shake (just before brushing my teeth before bed)
Climbing days are identical, except that the timing of the session might be different, AND I will eat a balance bar between burns on a route. I eat like a normal person on non-training/climbing days (no shakes or protein bars).
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Post by ehowell on Feb 5, 2017 9:17:50 GMT -7
Wow, ok, you're definitely getting more protein than me! I've been incorporating some protein before bed on training days, but a fraction of what you're doing. Mentally tallying that all up, if looks like you are more or less in line with recommendations for heavy lifting protein recommendations. I always assumed that kind of protein intake was overkill for what we're doing, but this may be what I'm lacking. Once I'm on HB #7 or so I just don't feel like I'm firing on all cyclinders, even with 72 hours rest. Thanks for the daily breakout! For comparison, here's what a day might look like for me.
- 3 eggs, 1 egg white. Butter. May or may not have sweet potatoes or toast
- handful of nuts and dried fruit
- Tuna sandwhich.
-PB and rice cake. Maybe an apple in there.
-Pre-workout: Shake made with 1 cup whole milk, 1 scoop protein, 1 banana, fat scoop of peanut butter
-Post-workout: Endorox R4 shake (4:1 carbs to protein)
-Dinner: Similar to yours. We eat a lot of tofu these days for cost savings, otherwise chicken or fish. A bit of dark chocolate
-Before Bed: Few big spoonfuls of high-protein Icelandic plain yoghurt
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Post by daustin on Feb 5, 2017 17:18:29 GMT -7
Agree with Mark -- I consume a lot of protein on workout days, including a protein shake immediately after the workout as well as before bed. I usually try to aim for 1.2-1.4g of protein per kg of bodyweight, so in addition to the protein shakes (which get me about halfway there) I'm eating a lot of eggs, greek yogurt, fish, and nuts. And then I try to fill in the gaps with mostly whole foods - a lot of veggies, fresh fruit and some legumes.
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Post by alexandra on Feb 5, 2017 21:08:28 GMT -7
I second the high protein advice. I eat about 100/120 grams of protein a day, regardless of whether it is a training day or not, though I only take one rest day every week or two, at bodyweight around 120. Trying to space it out and eat every 3 hours about 20 gr of protein. I feel I recover pretty fast this way, even though I workout every day usually twice. I noticed an extreme difference when I went on vacation recently and cut back on the protein (motstly because it was not available/convenient to eat so much protein). I kept up my normal workout volume, but almost fell apart.
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Post by ehowell on Feb 6, 2017 6:58:52 GMT -7
Thanks for the replies guys. There's a consensus to get more protein, but I have another question. In past seasons I've always put on several pounds during my strength phase, which I felt fueled strength gains. This season, for whatever reason (maybe subconscious portion control), I've flatlined at least 5 pounds below where I usually am at this point. I've made a point over the last week or two to almost force feed myself, but for once in my life I am not gaining weight! Perhaps the added protein will take care of it.
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Post by MarkAnderson on Feb 6, 2017 10:25:57 GMT -7
Not able to get fat, despite eating a lot. That does sound like a horrible problem to have. By any chance do you think it might be contagious? If so, can I come visit?
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Post by ehowell on Feb 6, 2017 10:52:48 GMT -7
Not able to get fat, despite eating a lot. That does sound like a horrible problem to have. By any chance do you think it might be contagious? If so, can I come visit? Haha! I know, First World problems! Once upon a time I was legitimately fat (like...obese), and even thinking about food made me gain weight. I guess the times have changed. Yeah, it's probably a good thing, especially when performance time comes around. Basically the problem is that 3 times a year I spend a month in my basement on a hangboard and get a little crazy. See you in back here in four months! |
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Post by daustin on Feb 6, 2017 11:06:17 GMT -7
If you are trying to gain weight during the strength phase, you can borrow my 2017 Super Bowl diet. I call it the 8x8. It includes the protein supplementation as described above, but then add in 8 slices of pizza and 8 buffalo wings. I'm sure if you stick with this you'll have plenty of gainz to try and cut before the performance peak hits!
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Post by MarkAnderson on Feb 6, 2017 11:45:11 GMT -7
If you are trying to gain weight during the strength phase, you can borrow my 2017 Super Bowl diet. I call it the 8x8. It includes the protein supplementation as described above, but then add in 8 slices of pizza and 8 buffalo wings. I'm sure if you stick with this you'll have plenty of gainz to try and cut before the performance peak hits! Where's the beer? Maybe you need an 8x8x8. |
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Post by daustin on Feb 6, 2017 11:50:31 GMT -7
If you are trying to gain weight during the strength phase, you can borrow my 2017 Super Bowl diet. I call it the 8x8. It includes the protein supplementation as described above, but then add in 8 slices of pizza and 8 buffalo wings. I'm sure if you stick with this you'll have plenty of gainz to try and cut before the performance peak hits! Where's the beer? Maybe you need an 8x8x8. Hah, good point! I only made it to an 8x8x4 last night, though. With the principles of progressive overload, maybe I'll make it up to 8x8x8 before my next non-performance valley! |
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Post by RobF on May 1, 2020 7:58:00 GMT -7
Been topping up my lockdown stash. Received x2 2.5kg bags of whey protein through the post this morning. Makes a really good shoulder and forearm burn doing lateral raises with these, holding with a fingertip pinch.
Don't think I'll bother opening them, shall just continue with my lateral raises...
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hangboarderjon
New Member
Sometimes the hard way is the only way.
Posts: 44
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Post by hangboarderjon on Sept 22, 2020 6:26:33 GMT -7
Has anyone experimented with callogen protein? I'm taking it currently, but I don't have any data on how effective it is for recovering from hangboard workouts
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Post by cozisco on Sept 22, 2020 20:51:41 GMT -7
Has anyone experimented with callogen protein? I'm taking it currently, but I don't have any data on how effective it is for recovering from hangboard workouts Charlie S wrote a pretty detailed review of his experience with the PhysiVantage collagen supplement:
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